Best Lower Back Workouts With Barbells For Women
About
Barbells offer a versatile and effective means to enhance strength training, particularly in exercises targeting the lower back muscles.
The lower back, forming part of the core, is engaged during many movements and is often directly trained through exercises such as back extensions.
For women, routines are tailored to height and weight averages (5’5", 140 lbs, 34 years old), emphasizing adjustments to repetitions and resistance based on individual capability.
The integration of Olympic-style lifting techniques can further enhance the functional strength and stability of this muscle group.
Incorporate barbell exercises into your regimen to promote both strength and structural support in your lower back.
The 2 Best Lower Back Exercises with Barbells for Women
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Stiff-Legged Barbell Good Morning
Stiff-Legged Barbell Good Morning demonstration video — proper form for this exercise. SETS LOGGED1,887,732Lower Back Strength95 mScoreLower Back
Barbells
Squat RackThe Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
How to do it
- Set the barbell at shoulder height and grip it with hands outside shoulder-width.
- Squeeze your shoulder blades and engage your core.
- Stand under the bar, placing it on the back of your neck, then step back with feet shoulder-width apart.
- Keep your heels down and hinge your hips backward, allowing just a slight bend in your knees.
- Maintain a straight spine, bend forward until your torso is at a 45-degree angle, then return to standing.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Rack Pulls
Rack Pulls demonstration video — proper form for this exercise. SETS LOGGED642,470Lower Back Strength91 mScoreLower BackBarbellsSquat RackRack Pulls are a simpler version of the Deadlift, where you lift a barbell from a higher position on a rack. This exercise is ideal for beginners or those with mobility issues, as it helps focus on the upper part of the lift.
How to do it
- Set the barbell on a low safety bar in a power rack.
- Stand with your feet shoulder-width apart.
- Bend your hips and knees slightly, then grip the barbell with hands shoulder-width apart or wider.
- Brace your core, keep your back straight, and engage your back muscles.
- Lift the bar by straightening your hips and knees until you stand up straight.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs